Name: Playbook - Organic Twins - W3/D3 Legs
Uploaded: 2021-01-26T18:21:05.147Z
Duration: 60 min
Description: W3/D3 Legs

Francine

Mehmet

Stephanie

Cameron

Damn this leg workout is brutal as F!!! I did this after my shoulder workout because no skip and no excuses and damn, forgot what I was doing in the middle of sets 🤣🔥💪🏻

Jerry

Rick

Tony

Jazbyl

Cjay

Juan

Superset 1:
Bodyweight squat 4 x 30 
Explosive jump squat 

Superset 2:
Lunges with barbell 4 x 10 
Squat 

Superset 3:
Leg press 4 x 12
Wall sit 4 x 40sec. 

Leg extensions 4 x 15
Leg curls 4 x 15
Calves 6 x 15-20

30 reps total rotating back and forth between bodyweight squats and jump squats in sets of 5 until you have done 30 reps

-Stand in preferred squat stanch with a barbell across your traps
-Lower to bottom of a squat keeping your back straight 
-Stand back up to full extension
-Repeat

Squats  (no weight, bodyweight only )

-Stand with feet just outside shoulder width
-Lower to besom of squat
-Explode up out of bottom of squat
-Land safely and repeat

Explosive Jump Squats

Superset 1

10 reps of lunges straight into 10 reps of squats (use the same weight for both )

-Stand with a barbell across your traps
-Step back into a reverse luge 
-Stand up out of lunge and alternate legs 
-Repeat back and forth

Standing Lunges with Barbell

Squats

Superset 2

-Get into leg press and make sure it is adjusted to your preference 
-Release weight and carefully lower weights
-Press weight away from you until legs are close to extension ( do not lock your knees)
-Repeat

Leg Press

-Sit up against a wall with your knees bent at 90 degrees
-Hold position for desired time

Wall sit

Superset 3

-Sit in a leg extension machine and adjust it to your body
-Extend your legs activating your legs
-Lower back to the starting position
-Repeat

Leg Extension

-Lat face down in hamstring curl machine and adjust it to your body
-Curl your legs and activate your hamstrings
-Lower back to starting position
-Repeat

Leg Curl

-Sit in a seated calf machine and adjust it to fit you
-Place knees under the pad and lift with calves
-Lower heals and repeat extension

Sitting Calve Raises

W3/D3 Legs

Shashi

Amando

Richard

W1/D1 Chest

Cody

Josh

W1/D2 Back & Rear delts

Redoing this program with a changed diet. I hope I get where I need to! 🎊

Kalie Lewis

It’s superb but it has any bug problems with the timer and the video of the seated leg curl.
Thanks

Jose Luis

Walking like a baby deer afterwards lol. Great workout.

Doug

W1/D3 Legs

Loved it. Feel so good after, but one of the workouts says 121 reps. I’m sure it’s obvious to everyone it’s supposed to be 12 but just wanted to let ya know!

Malek

Nicolas

W1/D4  Shoulders & Traps

Loving the swiftness and overall workout sessions!

Erick

I love it. Today is my second day following this program. I’m excited to see my results.

Gregory Olin

W1/D5 Biceps & Triceps

Getting stronger-thanks guys 👏🏽☝🏽

Blake Marsden

W1/D6 Legs

Leigh

Extremely sore but pushing through and recovering fast with good nutrition. Thanks guys ! Loving it!

W2/D1 Chest

Insane back muscle control session! Definitely controlled the weight and control my breathing, by far my best consistent days of working out on this routine! Seeing progress !

W2/D2 Back & Rear delts

Brutal. Almost gave up on the second to last workout. But glad I pushed through. Gonna be super sore tomorrow though! 😅

As of now I have lost my ability to walk with😂

W2/D3 Legs

Chris

W2/D4 Shoulders & Traps

Frank

W2/D5 Biceps & Triceps

W2/D6 Legs

It was ok but feel should have a lower chest movement so I added some stuff

Jacob

W3/D1 Chest

Great workout but my gym didn’t have some of these machines so I had to get creative.

Kyle

Man this is a killer workout! Heck yeah brother!!!!

W3/D2 Back & Rear delts

This workout killed me!!!! Love it guys!!!

Daniel

Starting to see a difference. Awesome workout.

Joseph

W3/D4 Shoulders & Traps

Just got done with gunz and damn my gunz are hella fire!!! 🔥🔥🔥 the burn is like 500%

W3/D5 Biceps & Triceps

Noelia

W3/D6 Legs

Hella fire 🔥!!! This workout sets gave me hella hard time but gotta have Ronnie Colman mindset!!! 🤯💪🏻

W4/D1 Chest

David

W4/D2 Back & Rear delts

W4/D3 Legs

This shoulder workouts were hella fire!!! 🔥 made me hella exhausted during mid set 💪🏻 but did all out cause maximum effort for hella gainz

W3/D3 Legs

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